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Potato vs. Jalapeño — In-Depth Nutrition Comparison

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Summary of differences between potatoes and jalapeño

  • Potatoes have more iron, potassium, copper, phosphorus, and manganese; however, jalapeño is higher in vitamin C, vitamin E, vitamin A, vitamin K, and vitamin B6.
  • Jalapeño covers your daily need for vitamin C, 121% more than potatoes.
  • Potatoes have 4 times more iron than jalapeño. While potatoes have 1.08mg of iron, jalapeño has only 0.25mg.
  • The glycemic index of potatoes is higher.

These are the specific foods used in this comparison Potatoes, baked, flesh, and skin, without salt and Peppers, jalapeno, raw.

Infographic

Potato vs Jalapeño infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +115.7%
Contains more IronIron +332%
Contains more CopperCopper +156.5%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +169.2%
Contains more ManganeseManganese +125.8%
Contains less SodiumSodium -70%
~equal in Selenium ~0.4µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Potato
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B5Vitamin B5 +19.4%
Contains more CholineCholine +97.3%
Contains more Vitamin CVitamin C +1135.4%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin EVitamin E +8850%
Contains more Vitamin B2Vitamin B2 +45.8%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more Vitamin KVitamin K +825%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.28mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Potato Jalapeño DV% diff.
Vitamin C 9.6mg 118.6mg 121%
Vitamin E 0.04mg 3.58mg 24%
Vitamin K 2µg 18.5µg 14%
Iron 1.08mg 0.25mg 10%
Vitamin B6 0.311mg 0.419mg 8%
Copper 0.118mg 0.046mg 8%
Potassium 535mg 248mg 8%
Starch 17.27g 7%
Vitamin A 1µg 54µg 6%
Phosphorus 70mg 26mg 6%
Carbs 21.15g 6.5g 5%
Manganese 0.219mg 0.097mg 5%
Magnesium 28mg 15mg 3%
Protein 2.5g 0.91g 3%
Fructose 0.34g 2.63g 3%
Calories 93kcal 29kcal 3%
Vitamin B1 0.064mg 0.04mg 2%
Vitamin B2 0.048mg 0.07mg 2%
Fiber 2.2g 2.8g 2%
Zinc 0.36mg 0.14mg 2%
Vitamin B3 1.41mg 1.28mg 1%
Vitamin B5 0.376mg 0.315mg 1%
Choline 14.8mg 7.5mg 1%
Fats 0.13g 0.37g 0%
Net carbs 18.95g 3.7g N/A
Calcium 15mg 12mg 0%
Sugar 1.18g 4.12g N/A
Sodium 10mg 3mg 0%
Selenium 0.4µg 0.4µg 0%
Folate 28µg 27µg 0%
Saturated fat 0.034g 0.092g 0%
Monounsaturated fat 0.003g 0.029g 0%
Polyunsaturated fat 0.057g 0.112g 0%
Tryptophan 0.025mg 0%
Threonine 0.081mg 0%
Isoleucine 0.08mg 0%
Leucine 0.119mg 0%
Lysine 0.13mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.099mg 0%
Valine 0.125mg 0%
Histidine 0.042mg 0%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more ProteinProtein +174.7%
Contains more CarbsCarbs +225.4%
Contains more OtherOther +150.9%
Contains more FatsFats +184.6%
Contains more WaterWater +22.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains less Sat. FatSaturated fat -63%
Contains more Mono. FatMonounsaturated fat +866.7%
Contains more Poly. FatPolyunsaturated fat +96.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
2
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
36% 64%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 2.63 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +236.4%
Contains more FructoseFructose +673.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.